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HOW TO LIVE 

ON 

3 MEALS A DAY 



R.L.ALSAKER.M.D. 




ClassTJK5"5'/ 
Book. , A 4 5^ 



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HEALTH BOOKS 

BY 
R. L. ALSAKER, M.D. 

EATING FOR HEALTH AND 
EFFICIENCY 

HOW TO LIVE ON 3 MEALS 
A DAY 

GETTING RID OF RHEUMA- 
TISM 

DIETING DIABETES AND 
BRIGHt's DISEASE 

CURING CATARRH, COUGHS 
AND COLDS 

CURING CONSTIPATION 
AND APPENDICITIS 

CONQUERING CONSUMP- 
TION 

MAINTAINING HEALTH 

FRANK E. MORRISON 
NEW YORK NEW YORK 



HOW TO LIVE 

ON 

3 MEALS A DAY 



BY 

R. L. ALSAKER, M.D. 

FOOD EXPERT, LECTURER, AND AUTHOR OF 

"eating FOR HEALTH AND EFFICIENCY," 

"maintaining HEALTH," ETC. 




NEW YORK 
FRANK E. MORRISON 

PUBLISHER 
1917 



CCJ 



py 






TX5 5-/ 



COPTKIGHT, 1917, 

By frank E. MORRISON 

NEW TOBK 

AU Rights Reserved 

t 



JUL 19 1917 ' 

©CI A 4 7031 7 ■ 



^ 



PROLOGUE 

"The cost of living is high," you 
tell yourself, and then add, "We will 
lower it by forming societies and as- 
sociations, and — letting the other fel- 
low do most of the effective work." 

That is wrong. It is an individual 
proposition. It is up to you. It is 
the little things that count. You have 
to learn to live so as to lower the cost 
of living for yourself and your fam- 
ily. The neighbors will do likewise — 
maybe — and then the whole nation will 
save in the food bill, and you will share 
in this saving. 

V 



PROLOGUE 

And while you learn how to live at 
a smaller cost for food you can also 
learn how to live better, how to en- 
joy your food more, and how to have 
better health. And when your health 
improves your brain power increases, 
so you not only save money on your 
food, but you get into a strategic po- 
sition to make more money through 
greater clarity of mind. 

The right place to begin is with 
yourself, at home. Reform yourself 
and do your share, and the other fel- 
low will very likely do his share. 

So here you have the purpose of 
this book: To show you how to live 
better for less money, and how to 
have better health through better liv- 
ing, and in this way increase your men- 
tal power, which means an increased 
earning capacity. 

vi 



PROLOGUE 

And here is much helpful knowl- 
edge in simple form. The simple 
things are the most valuable things in 
life. 

Help yourself. 

R. L. Alsaker, M. D. 



vu 



CONTENTS 

PAGE 

The High Cost of Foods 13 

Necessary Foods 17 

Substituting Inexpensive Foods for Expensive 

Ones 21 

Savinq in Butinq 28 

Saving in Preparinq Foods 30 

Saving in Eating 39 

Breakfasts 45 

Lunches 47 

Dinners 49 

Balanced Menus for Two Days 55 

Warm Weather Menus for Adult Meat Eaters 

Doing Light Work 57 

Warm Weather Menus for Adult Meat Eaters 

Doing Manual Labor 61 

Warm Weather Menus for Adult Vegetarians 

Doing Light Work 63 

Warm Weather Menus for Adult Vegetarians 

Doing Manual Labor 67 

Cold Weather Menus for Adult Meat Eaters 

Doing Light Work 69 

Cold Weather Menus for Adult Meat Eaters 

Doing Manual Labor 72 

Cold Weather Menus for Vegetarians Doing 

Light Work 74 

ix 



X CONTENTS 

PAGE 

Cold Weather Menus for Vegetarianb Doing 
Manual Labor 78 

Strictly Vegetarian Menus for Two Days — ■ 
First for Sedentary Individuals, Second for 
Manual Laborers 79 

Menus for Children from Four to Ten Years 
of Age 81 

Menus for Children Above the Age of Ten . 85 

Epilogue 88 



HOW TO LIVE ON 3 
MEALS A DAY 

The High Cost of Foods 

Since the outbreak of the great 
European war the birdmen of the 
armies and the cost of food have freely 
soared. Food prices have become a 
serious problem. Salaries have ad- 
vanced comparatively little, while the 
foods have in some instances doubled 
and trebled in price. Three years ago 
no one dreamed of flour at fifteen to 
twenty dollars per barrel, but that is 
the cost at this writing. Those whose 
salaries have remained almost the same 
as they were in 1914 find themselves 
faced with the serious problem of 
13 



HOW TO LIVE 

properly feeding and clothing their 
families. 

Having studied and taught practi- 
cal dietetics for years, I may be able 
to shed some light on the solution of 
this problem. Those who are willing 
to think and act can do many things 
to reduce the living costs, and at the 
same time gain in health. Read these 
pages without prejudice, put the ad- 
vice into practice, keep the cost of liv- 
ing within bounds, and at the same 
time gain in physical and mental ef- 
fectiveness. 

We read a great deal about solving 
the problem of high living costs, but 
those who write on the subject usually 
like to deal in large figures, writing 
about millions and billions. It is im- 
pressive, but it gets us nowhere. It is 

starting at the wrong end, because if 
14 



ON 3 MEALS A DAY 

food is to be conserved it has to be con- 
served in the homes; and if the high 
cost of hving is to be reduced it has to 
be reduced in the homes. It is largely 
a problem for the housewife. A great 
deal of food can be conserved in every 
home, and many economies can be put 
into practice, and at the same time the 
families can live well and have better 
health than they had in the days when 
foods were cheap. It is largely an in- 
dividual and a family problem. 

I shall point out how the housewife 
can make little changes that will save 
the family many dollars each year in 
groceries. Doctor bills are included in 
the high cost of living and dying, and 
doctor bills can also be saved. If each 
family saves in this way, it does not 
take advanced mathematics to prove 
that the nation will save hundreds of 
15 



now TO LIVE 

millions of dollars in food alone. This 
will enable us to spare more food for 
those in other lands who are depend- 
ent upon us for a part of their food 
supply. 

We shall begin by pointing out va- 
rious common mistakes that are costly 
and the way to correct them ; then we 
shall plan a number of meals that will 
be reasonable in price, and at the same 
time nutritious and palatable. We 
shall also give many practical menus 
for hot and cold weather, for the man- 
ual laborer and the individual with 
sedentary employment, for the child 
and the adult. 

Those who put this valuable knowl- 
edge into practice can do what thou- 
sands of others have learned to do — 
live more cheaply and at the same time 
live better. No one lives well who is 
16 



ON 3 MEALS A DAY 

ill. Proper feeding will do more to 
regain and retain health than any 
other measure, in fact more than all 
other measures put together. 

If this time of stress teaches us to 
live better, it will bring us great bless- 
ings. 

Necessary Foods 

We must have food, but it is needless 
to waste as much food as we have 
wasted in the past. Nature has been 
so kind to this country that the in- 
habitants have fallen into the habit of 
supplying their tables much too gen- 
erously, and whatever has been left 
over has very frequently been thrown 
away. Now that foods are so expen- 
sive, and so many people are figuring 
on ways and means of reducing their 
grocery bills, it behooves them to pre- 
17 



HOW TO LIVE 

pare only enough food for their needs, 
and in this way they can save their 
money and their health. When too 
much food is prepared, overeating 
nearly always follows, and overeating 
has been, and is, the worst foe of 
health in this country. 

If you enjoy thinking in large fig- 
ures, you may work out this problem : 
If 100,000,000 individuals daily waste 
two ounces of food apiece, how many 
million pounds of food will our nation 
waste in a year? The answer is many 
million pounds, and two ounces of 
food waste a day per person is rather 
a low estimate. We should stop the 
leak. 

We must eat to repair the body 

waste, and to produce heat and energy. 

For these purposes we need several 

kinds of food, and these are the classes 

18 



ON 3 MEALS A DAY 

of foods necessary; please pay par- 
ticular attention, for they will be re- 
ferred to from time to time: 

Proteins. — The most important pro- 
teins are lean meat, lean fish, eggs, 
peanuts, ripe peas, ripe beans, milk, 
cheese, and nearly all varieties of nuts. 
These foods supply the albumen to the 
body. 

Starches. — The most important 
starches are all the ripe grains and the 
foods made of flour and grains, such as 
breads, biscuits, macaroni, spaghetti, 
rice in all forms; also ripe peas, ripe 
beans, Irish potato, sweet potato, and 
Hubbard squash. The starches make 
heat and energy and help to produce 
fat in the body. 

Sugars. — We get our supply prin- 
cipally from sugar cane, sugar beets, 
maple sap, honey, sweet potatoes and 
19 



HOW TO LIVE 

the sugars in sweet fruits, such as figs, 
dates, raisins, ripe bananas and sweet 
prunes. Sugars serve the same pur- 
pose as the starches. 

Fats. — Butter, fat meat, fat fish, 
peanuts, especially the little round- 
kerneled ones, most nuts, various kinds 
of vegetable oils, such as olive oil, pea- 
nut oil and cottonseed oil, are the prin- 
cipal sources of fats. Fats serve about 
the same purpose as sugars and 
starches. Some fat is needed for phys- 
ical welfare, but it makes no special 
difference whether it is vegetable or 
animal fat. 

As the succulent vegetables are very 
important, and we shall often refer to 
them, we give a list of the most com- 
mon ones. 

Succulent Vegetables, — Asparagus, 
beets, beet tops, cabbage, carrots, cau- 
20 



ON 3 MEALS A DAY 

liflower, cucumbers, egg plant, lettuce, 
okra, onions, parsnips, radish, summer 
squash, tomatoes, spinach, kohlrabi, 
young green peas, artichokes of the 
green or cone variety, chard and other 
greens for boiling, string beans, celery, 
corn on the cob, turnips, turnip tops, 
lotus, endive, dandelion and kale. 



Substituting Ineocpensive Foods for 
Expensive Ones 

Eating is part necessity and part 
habit. The rule is that people like the 
foods that they learn to eat during 
their younger days, and that they will 
continue to eat these foods, whether 
good or bad, unless there is some very 
special reason for changing. Those 
who have been brought up to eat ex- 
pensive foods will continue to eat these 
21 



HOW TO LIVE 

foods, whether they are good or harm- 
ful, if they can afford it. Those who 
have learned to live simply very often 
continue to live in a simple way, and 
they enjoy that manner of living. The 
common people in Europe, during 
peace times, live on very plain fare, 
and they are quite healthy. 

The inile is that the more complex 
the manner of eating, the more un- 
healthy is the individual; or to put it 
into positive form, the simpler the liv- 
ing, the healthier the individual. So 
it is to the interest of everybody who 
values health to live simply. 

There are many who have beer in- 
comes and champagne tastes. I have 
seen young men who complained of 
the high cost of living, while eating 
dollar steaks; and a fifteen cent stew 
would serve the purpose just as well. 
22 



ON S MEALS A DAY 

The expensive cuts of meat are no 
more nourishing than the cheaper ones, 
and those who really know how to cook 
well can make an inexpensive meat 
joint as tasty as the more costly cuts. 

Meat is generally thougiit of as a 
necessity, but we can live in splendid 
health without tasting this food. We 
get albumen from ineat, but we can 
also get albumen in good form and 
sufficient quantity from milk, cheese, 
eggs, peanuts, ripe beans, ripe peas 
and other foods. If meat is very 
costly, why not substitute one of these 
foods that are cheaper? If properly 
prepared they are appetizing and easy 
to digest; yes, even the navy bean and 
the peanut. 

Many believe that they must have 
meat three times a day. This is a fal- 
lacy. People living in towns and cities 
23 



HOW TO LIVE 

can not eat meat three times a day and 
retain their health. 

In cold weather meat should be 
eaten not to exceed once a day, and in 
warm weather not to exceed three or 
four times a week. This statement is 
made not only from an economic 
standpoint, but also from the stand- 
point of health. 

Most families think that they must 
have butter. Butter is a good fat, but 
if it costs fifty cents or more per 
pound, it is not an economical fat. 
Those who find it hard to make ends 
meet can substitute some other form 
of oil or fat. Some families like 
chicken fat, or bacon grease. Others 
are fond of vegetable oils, such as pea- 
nut oil, olive oil, or even cottonseed oil. 
Sixteen ounces of good oil have about 
the same food value as twenty ounces 
24 



ON 3 MEALS A DAY 

of butter, for butter is about one-fifth 
water and salt. 

Oleomargarine, if made in cleanly 
manner, is a good fat, and the uncol- 
ored article is just as nourishing and 
wholesome as butter, and much 
cheaper. What is more, well made 
oleomargarine can with difficulty be 
told from butter. Sometimes even the 
wealthy people serve it, and no one is 
any wiser, and it occasionally happens 
that butter is not butter, but oleomar- 
garine. 

Many like peanut butter, and it may 
be used in place of dairy butter. The 
peanut is very versatile, taking the 
place of both meats and butter. 

If any particular starchy food, such 

as the potato, becomes too expensive, 

why not stop eating it and substitute 

some other kind of starch? Rice con- 

25 



HOW TO LIVE 

tains about 13 per cent, water and 87 
per cent, nourishment. The Irish po- 
tato contains about 80 per cent, water 
and 20 per cent, nourishment. So 
weight for weight rice is more than 
four times as nourishing as the Irish 
potato. The potato is eaten chiefly for 
its starch content, and so is the rice. 
Potatoes are a good food. We have 
become accustomed to them, but they 
are not necessary. 

Great quantities of sweet potatoes 
are allowed to rot each year. Sweet 
potatoes are composed of about 50 per 
cent, water and 50 per cent, nourish- 
ment. As the Irish potato is com- 
posed of 80 per cent, water and 20 
per cent, nourishment the sweet po- 
tato contains more than twice as much 
nourishment as the Irish potato. 
Sweet potatoes may be substituted for 
26 



ON 3 MEALS A DAY 

other starchy foods, or they may be 
used in place of sugars. They are rich 
in starch and sugar. To get the full 
value out of them, bake them and eat 
the inner skin. If sweet potatoes are 
used in place of Irish potatoes, please 
remember that it is necessary to eat 
less than one-half the amount in order 
to get the same amount of nourish- 
ment. 

Corn is generally cheap. It is just 
as nourishing and wholesome as wheat 
products. Corn muffins and corn 
bread, made thin and well baked, are 
wholesome and delicious foods. 

The whole subject of substituting 
to save expense can be put into one 
sentence, namely: If a certain food 
becomes very expensive, quit eating it, 
and in its place use some other food 
27 



HOW TO LIVE 

of the same class that does not cost so 
much. 

Saving in Buying 

If everybody would pay cash for 
groceries, the grocer could sell for less 
money, because it requires both clerk 
hire and other expenses to collect bills. 
The grocer does not pay for this. He 
passes it on to you, adding it to the 
cost of groceries, and the consumer — 
you — pays the price. Pay cash for 
your groceries, and get a discount for 
so doing. You save the grocer the 
collection expenses. 

Also quit buying staple foods in 
very small quantities. It takes just as 
much clerk hire to put up a small 
package as it does to put up a larger 
one, and it costs just as much to de- 
liver one pound of coffee as it does to 
28 



ON 3 MEALS A DAY 

deliver a sack of flour. Again, the 
grocer does not pay these dehvery 
charges. He adds them to your bill, 
and you pay. 

The rule is, the smaller the quantity 
bought at a time, the more the article 
costs per pound. 

Talking about the cost of groceries, 
did you ever hear any one complain 
much about the cost of tea, coffee, to- 
bacco and alcohol, four articles that 
are not only useless, but harmful? As 
has been well said, the luxuries, espe- 
cially the harmful ones, we must have. 
The necessities we can go without. 

Those who do not use these drugs — 
for tea, coffee, tobacco and alcohol are 
drugs — are just as happy and a great 
deal healthier and more efficient. The 
national bill for these drugs runs into 
hundreds of millions of dollars. 
29 



HOW TO LIVE 

Saving in Preparing Foods 

White flour is wasteful. It takes 
from 240 to 300 pounds of wheat to 
make 198 pounds of white flour. In 
other words, at times one-third of the 
wheat is wasted in milling, so far 
as human consumption goes. This 
amounts to 200,000,000 bushels of 
wheat or more wasted each year in 
our country. 

In making whole wheat flour in the 
right way there is little or no waste, 
and I mean in making the genuine 
whole wheat flour, grinding the entire 
wheat kernel into flour. It will make 
almost one pound of flour to one pound 
of wheat. Just figure out what a sav- 
ing this will be in the food supply, and 
that is not all, for it will not only save 
the food but it will help to build 
30 



ON 3 MEALS A DAY 

health. White flour is practically a 
dead food, being composed almost en- 
tirely of pure starch. Whole wheat 
flour is a live, health-bringing food, 
containing not only starch, but all of 
the protein and all of the health-giving 
mineral salts in the wheat kernel. 
These salts are needed for bodily wel- 
fare. 

Whole wheat flour helps to build 
good rich blood, and with healthy 
blood the whole body stays in good 
condition. It also helps to keep the 
bowels regular, and every one knows 
how harmful constipation is. 

Not only is good wheat spoiled in 
milling, but a large part of it is wasted 
in making yeast bread. 

Yeast bread is wasteful, because a 
great deal of the flour is used up in 
raising the dough — in making the 
31 



HOW TO LIVE 

bread light. The waste varies, accord- 
ing to the manner in which the bread is 
made, but eight per cent, of the flour is 
often used up in causing the dough to 
become porous. The yeast begins to 
work, and this means that a part of the 
flour is turned into carbonic acid gas 
and alcohol, which puff up the dough. 
So far as feeding is concerned, this is 
waste, for the carbonic acid gas escapes 
and the alcohol is driven out by the 
baking heat. 

Many millions of bushels of wheat 
would annually be saved if we would 
discontinue using yeast bread, and 
make unleavened bread or baking 
powder breadstuffs instead, using 
whole wheat flour. The real whole 
wheat flour has a splendid nutty flavor 

when made into breadstuff*, a fine 
32 



ON 3 MEALS A DAY 

flavor that makes white bread seem 
flat and insipid. 

Bread crusts should not be thrown 
away. They are splendid food. Crisp 
them up in the oven, butter them, mas- 
ticate thoroughly and feel satisfied, for 
they are nourishing, wholesome and 
appetizing. They make a fine meal 
with either a glass of milk or a cup of 
custard. 

To put it truthfully, we waste an- 
nually several hundred million dollars 
in milling the wheat, making yeast 
bread, and throwing away a large part 
of the loaf. 

Potatoes are generally peeled, 
soaked in cold water, and put into an- 
other water to boil, and this water is 
thrown away. By preparing them in 
this manner, the potatoes are deprived 
of a large part of their health-giving 
33 



HOW TO LIVE 

salts, also a large share of their nu- 
tritive value. Peeling and boiling po- 
tatoes cause a waste of from twenty to 
thirty per cent., so we are here wasting 
millions of dollars worth of food every 
year. 

The best way to cook potatoes is 
either to bake them or to steam them 
in the jacket. If they are well 
scrubbed and baked, a part or all of 
the skin may be eaten by those who 
relish it. The next best way to pre- 
pare potatoes is to boil them in the 
jacket. 

Sweet potatoes should be steamed 
or baked in the jacket, otherwise they 
are largely wasted. 

A large part of the nutritive value 

of the rice is frequently wasted in 

cooking. The polished rice is rather 

a poor, dead food. The mineral salts 

34 



ON 3 MEALS A DAY 

have for the greatest part been re- 
moved, and this should not be done. 
The best rice is the natural rice, which 
is not polished and is brownish in color. 
Many soak the rice and throw the 
water away; others boil the rice in a 
large quantity of water and drain this 
water off. This is a mistake, for much 
of the nutriment dissolves in the water 
in which the rice is soaked and boiled, 
and is wasted in this kind of cooking. 
Here is the correct way to prepare 
rice: Wash it. If you wish to soak 
it after washing, that is all right, but 
cook the rice in the water in which it 
was soaked. Either cook in plain 
water until done, or cook in double 
boiler, or steam it, but do not drain. 
If any seasoning is done it should be 
when the cooking is about completed. 
85 



HOW TO LIVE 

Raisins cooked with rice make a pala- 
table, nutritious dish. 

Hubbard squash is as nourishing as 
Irish potatoes, and the best way to 
cook it is to cut it into rather large 
pieces and bake in the skin. Then 
there is no waste. 

Succulent (juicy) vegetables (see 
the list on pages 20-21) are usually 
cooked in a wasteful way. They are 
generally cooked in a great deal of 
water, and the water is drained off. 
Through this method of cooking, the 
most valuable part of the vegetables 
is poured into the sewer. The succu- 
lent vegetables are rich in the natural 
mineral salts, which are needed to keep 
the body sweet and healthy, and in the 
old way of cooking these salts are 
largely wasted. 

The correct way to cook almost all 
36 



ON 3 MEALS A DAY 

of the succulent vegetables, if they are 
to be boiled, is this: Clean the vege- 
table in question, put it on to cook in 
just enough water to keep it from 
scorching, but do not season. When 
done serve the vegetable with its share 
of the liquid, and let each individual 
do his own seasoning. Steaming, fire- 
less cooking and pressure cooking are 
splendid methods of preparing vege- 
tables, because when so prepared all 
of the valuable mineral salts are saved 
and eaten, and pardon the repetition, 
for if you heed it you will help both 
your pocketbook and your health, we 
need these natural mineral salts to 
keep the blood sweet and clean. We 
not only save food and money, but we 
build health through proper cooking 
and eating. 

A splendid way to waste and spoil 
37 



HOW TO LIVE 

food is to fry it. After a certain point 
is reached in frying, the food can not 
be digested, at least the part that is 
burned with the hot fat will not digest. 
So the food is not only spoiled, so far 
as food value is concerned, but it helps 
to ruin digestion. Much meat is 
spoiled in the frying pan. 

Quit frying, conserve your food and 
your health, and at the same time 
lower the cost of living. 

All kinds of condiments and spices 
should be used in moderation because 
they overstimulate the appetite; this 
leads to overeating; overeating wastes 
food and ruins the health and raises 
the cost of living. RejSned white sugar 
should be classed with the condiments. 
It furnishes heat, it is true, but it is 
also an irritant which causes over- 
stimulation and creates a false appe- 
38 



ON 3 MEALS A DAY 

tite. Refined sugar is a dead food, al- 
most pure carbon, and should be eaten 
in moderation. The national average 
is about four ounces a day per indi- 
vidual, which is much too much. 

Saving in Eating 

Foods that are simply prepared are 
best. The more natural the foods the 
better health they build. The body is 
better nourished on simple foods than 
on complex mixtures, for when one 
eats of the simple, natural foods the 
tendency is for the blood to remain 
pure and sweet, while if one eats 
largely of the complex mixtures the 
tendency is for the body to become 
acid (sour) and for the blood to be- 
come impure. Eat simply and avoid 
the trouble and expense of becoming 
ill. 

39 



HOW TO LIVE 

Another aid to health is thorough 
masticating. Eat slowly and masti- 
cate well. By so doing one improves 
the digestion. Those who eat fast eat 
too much. An excessive amount of 
food leads to indigestion and disease. 
It not only makes the food bill too 
high, but it brings illness, with its ex- 
penses and worries. Those who are 
troubled with much gas are wasting 
food in their digestive tracts. Gas in 
the stomach and bowels usually means 
an excessive intake of food. 

Most individuals believe that they 
must eat three hearty meals a day. 
This is too much for those who do or- 
dinary work. The average individual 
needs one full meal a day, and one or 
two light meals, or lunches, besides. 
One should never eat in the absence of 
hunger. When food is needed, hunger 
40 



ON 3 MEALS A DAY 

will always be present. When hunger 
is absent it means that no food is 
needed. Those who eat when they are 
not hungry not only waste food, and 
raise the living cost, but they are lay- 
ing the foundation for sickness. 

A common combination of food is 
bread, meat and potatoes. Forget 
your prejudices and face the fact, 
which is that such combining is waste- 
ful, expensive and disease-producing. 
Yes, many can live this way for years 
and think themselves healthy, but 
there is either something the matter 
with them, or they are laying the foun- 
dation for serious degeneration of the 
body. Bread should not be eaten with 
meat and potatoes. The body is un- 
able to take good care of so much 
food. 

Some are in the habit of having fish 
41 



HOW TO LIVE 

and meat, or several kinds of meat, in 
the same meal. This is a serious mis- 
take, for it overburdens the body with 
protein. Make it a rule to eat only 
one kind of concentrated protein in a 
meal. (See list of proteins, page 19.) 

When meat is taken, fish, eggs or 
milk should not be eaten in that meal. 

Meat and potatoes are a very com- 
mon combination. It is not necessary 
to have potatoes with meat. Meat 
with cooked succulent vegetables and 
raw salad vegetables make a good 
meal. 

Desserts do a great deal of harm 
because many are in the habit of eat- 
ing all they are able to eat of other 
foods, and then they take desserts in 
addition. If the meal is to end with a 
dessert, eat less of other foods. Leave 
42 



ON 3 MEALS A DAY 

room for the dessert, and avoid glut- 
tony. 

Overeating is one of our worst 
habits. If people would eat properly, 
most of us doctors could get into some 
other line of work. Eggs, bacon, toast 
and coffee make a fine start in the 
morning for building disease and 
handing your hard-won savings over 
to some member engaged in the prac- 
tice of the healing art. Those who 
have gas in the digestive tract, or sour 
stomach, or heartburn, or a badly 
coated tongue, or bad taste in the 
mouth in the morning, or pimples, or 
muddy skin, usually overeat. 

Select good foods, prepare them 
simply, avoid complex combinations, 
eat slowly and moderately, and you 
will not only conserve the food sup- 
ply,, lower the personal and family 
4.3 



HOW TO LIVE 

cost of living, and increase your phys- 
ical health, but your mind will be 
clear, active and efficient. You will 
put yourself in condition to do well for 
yourself and for others. 

It is the little things that count. I 
have touched upon mistakes that cost 
this country over a billion dollars every 
year and correspondingly raise the 
cost of living. Set your own house in 
order and correct your own mistakes. 
The way has been pointed out, show- 
ing leaks that most people do not think 
of. What good does it do to raise vast 
quantities of food, if it is wasted? 
Correct these mistakes in your own 
home, for you are making some of 
them. It is your problem, for it is the 
duty of each and every one to do 
everything possible to conserve the 
food supply so that we can help those 



ON 3 MEALS A DAY 

across the sea who are partly depend- 
ent upon us for their food supply. 

Breakfasts and Lunches 

We shall plan some meals that are 
simple, inexpensive, nourishing and 
healthful. 

Meals like the following may be 
used for breakfast or for lunch; each 
figure represents a full meal : 

1. 

Whole wheat biscuits with butter, 
or peanut butter. 
Raisins. 
Glass of milk. 

2. 

Bran muffins with butter. 
Honey, or real maple syrup. 

3. 

Eaked apple. 
Cooked or raw figs. 
Dish of cottage cheese. 
45 



HOW TO LIVE 



Stewed rhubarb, moderately sweet- 
ened. 

Dates or raisins. 

An order of cheese, if desired. 

5. 

Stewed prunes. 

Ripe bananas. 

Glass of milk or buttermilk. 

6. 
One egg, not fried. 
Crisp strips of bacon. 
Com bread, or muffins. (Cold 
weather breakfast.) 

7. 
Boiled whole brown rice with raisins. 
Glass of milk. 

8. 
Raw apple. 

Figs, either cooked or raw. 
Cottage cheese, or other mild cheese. 

(Note. — Where one kind of sweet 
fruit is mentioned, another one may 
be substituted. For example, if rai- 
sins are mentioned, figs or dates may 
be used instead.) 

46 



ON 3 MEALS A DAY 

Lunches 

The average individual should eat a 

light lunch. Meat should have no part 

in it. The following will show how 

to make up wholesome lunches. 

1. 

Either whole wheat or rye toast with 
butter. 

Cup of custard. 

2. 

Baked potato with butter, or pea- 
nut butter. 

Large dish of cooked carrots, or 
stewed onions. 

Lettuce, or cabbage slaw. 

3. 

Baked potato with butter. 

String beans. 

Spinach, or other kind of greens. 

4. 

Whole wheat toast, or biscuits, with 
butter. 
Dish of ice cream. 

47 



HOW TO LIVE 
5. 

Rye bread, or whole wheat bread, 
with butter. 

Corn on the cob, or stewed corn. 
String beans, or green peas. 

6. 

A fruit rand vegetable salad made of 
lettuce or celery, and two or three 
kinds of fruit, sprinkled with meats of 
nuts or peanuts. 

7. 

Pea soup, or vegetable soup. 
Graham crackers with butter. 
Boiled cabbage, or other succulent 
vegetable. 

8. 

Macaroni and cheese. 

Cooked turnips, or okra. 

Cabbage slaw, or a plate of lettuce. 

(Note. — Where one kind of starchy 
food is mentioned another similar 
48 



ON 3 MEALS A DAY 

food may be substituted. If whole 
wheat toast is called for, rye bread, or 
corn bread, or rice may be used in its 
place. One kind of starchy food is 
enough at any one meal. Those who 
eat several kinds of starches in the 
same meal generally overeat of 
starch. ) 

Dinners 

The heaviest meal of the day should 
as a rule be eaten when there is no 
more hard work to be done. In the 
city this means that evening dinners 
are best. Those who do not have to 
work hard can eat their dinners either 
at noon or in the evening. 

1. 

Baked lima beans. 
Spinach, or other boiled greens. 
Boiled beets, or string beans. 
Lettuce, or a salad of raw vege- 
tables. 

49 



HOW TO LIVE 

2. 

Fresh meat, or fresh fish. 
Cooked parsnips, or turnips. 
Cabbage slaw. 
Stewed prunes, or baked apples. 

8. 

Rice and cheese (made like maca- 
roni and cheese.) 

Boiled or baked onions. 
Cooked chard, or other greens. 
Green vegetable salad and raisins. 

4. 

Omelette, or scrambled eggs. 

Okra, or steamed cabbage. 

String beans, or greens of some 
kind. 

A salad of lettuce, apples and 
chopped figs. 

5. 

Baked navy beans. 
Beet greens, or other cooked greens. 
Green peas and carrots cooked to- 
gether. 

Vegetable salad. 
50 



ON 3 MEALS A DAY 

6. 

Fresh meat, or fresh fish. 
Stewed corn, or corn on the cob. 
Baked potatoes. 
Lettuce, or cabbage slaw. 

7. 

Macaroni and cheese. 
Kale, or other boiled greens. 
String beans. 

Sliced cucumbers, or a vegetable 
salad. 

8, 

Corned beef boiled in plain water. 
Cabbage boiled in plain water — not 
with the corned beef. 

Cauliflower, or asparagus. 

Apple sauce or a piece of apple pie. 

Please note a few points about these 
dinners : 

First. — The average individual 

wants meat for every dinner, thinking 

that it is necessary. Meat does furnish 

protein, but baked lima beans, rice and 

51 



HOW TO LIVE 

cheese, eggs in any form, baked navy 
beans, and macaroni and cheese fur- 
nish plenty of protein, and usually at 
a much lower cost than meat. All of 
these dishes are meat substitutes. So 
far as food value is concerned, all of 
them furnish more nourishment at less 
cost than does lean meat. 

Second. — Fresh vegetables are free- 
ly prescribed in these meals. The rea- 
son is that vegetables keep the blood 
pure and clean, and hence help us to 
remain in health. 

Third. — Very little is said about des- 
serts. This is because, outside of fruit, 
desserts should not be eaten daily. 
Their use generally results in overeat- 
ing, which is not only wasteful and ex- 
pensive, but unhealthy. 

Fourth. — These meals are nutri- 
tious, but not expensive. 
52 



ON 3 MEALS A DAY 

Fifth, — Potatoes are rarely men- 
tioned in these dinners, and the reason 
is that the average individual gets too 
much food into his system when he eats 
both meat and potatoes in the same 
meal, with other foods added. A din- 
ner of potatoes and other vegetables, 
without meat, is both wholesome and 
nourishing, and usually economical. 

Siccth, — If one succulent vegetable 
is mentioned, any other succulent 
vegetable may be substituted for it. 
For instance, if you prefer turnips to 
carrots when carrots are indicated, 
help yourself. (See list of succulent 
vegetables on pages 20-21.) 

Seventh, — This is partly a repeti- 
tion. Meat is not a necessity. Fish, 
eggs, milk, cheese, most nuts, peanuts, 
ripe peas, ripe beans and lentils may 
be used in place of meat. All the 
53 



HOW TO LIVE 

foods mentioned are good foods, and 
the only reason meat is in such great 
demand is that meat eating has become 
a habit in our land. 

Eighth, — Baked beans, baked lima 
beans, ripe peas and lentils are closely 
related. They are such hearty foods, 
and so very nourishing that when one 
of them is eaten as the main part of 
the meal, no other hearty food (such 
as bread, potatoes and meat) should 
be eaten in the same meal. In fact it 
is best to avoid desserts too when ripe 
beans, ripe peas and lentils form a 
part of the meal. Masticate them 
well, eat them with cooked and raw 
succulent vegetables and they make a 
good meal. 

Ninth. — Most dinners are limited to 
four articles of food, not because there 
is any charm in the figure four, but 
54 



ON 3 MEALS A DAY 

because this is sufficient variety. Re- 
member that too great variety leads to 
overeating. 

Balanced Menus for Two Days 

This is to serve as a suggestion for 
those who do not know how to make 
up balanced rations for the day : 

One Day 

1. 

Whole wheat toast, or biscuits with 
butter. 

Honey, if desired. 
Dish of cottage cheese. 

2. 

Vegetable soup. 

Graham crackers, or graham bread. 
Cooked carrots. 
A raw vegetable, if desired. 
55 



HOW TO LIVE 

3. 

Roast beef with natural gravy. 

Cooked parsnips. 

Green peas, or cauliflower. 

A baked apple, or a fruit salad. 

Another Day 

1. 

Stewed prunes, well masticated. 
Dish of berries, or some other kind 
of juicy fruit. 

Either sweet milk, or buttermilk. 

2. 

Baked potatoes, or whole wheat 
toast, with butter. 

Either a few raisins, or a dish of 
string beans. 

Dish of cabbage slaw, or sliced cu- 
cumbers. 

3. 

Baked lima beans, or baked navy 
beans. 

Turnips, boiled or steamed. 

Cabbage, boiled or steamed. 

Lettuce, or celery. 
56 



ON 3 MEALS A DAY 

(Note. — This kind of food fur- 
nishes plenty of building, heating and 
energy-making material for the aver- 
age individual. A laborer might need 
some more starch, but this is plenty 
for the average man and woman. 

Menus 
People in different walks of life, do- 
ing various kinds of work, ages and 
seasons also varying, need different 
feeding. The rest of the book will be 
devoted to meals for children and 
adults, manual laborers and sedentary 
workers, meat eaters and vegetarians. 
It will help everybody to help them- 
selves to the right mode of eating. 

I 

Warm Weather Menus for Adult 
Meat Eaters Doing Light Work 
During the warm months an indi- 
vidual needs less food than during the 
57 



HOW TO LIVE 

cold months, especially less of meats 
and fats. What follows each figure 
is a meal, and meals 1, 2, and 3 make 
a day's menu. 

By light work we mean work that 
does not require great muscular effort. 



Cantaloupe, with or without berries. 
Glass of milk. 



Baked potato, or whole wheat 
bread, with butter. 

Green peas, or string beans. 
Lettuce with dressing. 



3. 

Eggs, boiled or scrambled. 
Cooked chard, and a dish of carrots, 
with dressing. 

Salad of lettuce and tomatoes. 
58 



ON 3 MEALS A DAY 

1. 

Oatmeal, or boiled rice, with butter. 
Glass of whole milk. 



Corn on the cob with butter. 
Cooked cabbage, or other succulent 
vegetable. 

Dish of berries, or a piece of melon. 

3. 

Chicken, cooked to suit taste. 
Small dish of steamed rice. 
Asparagus, or spinach. 
A salad of raw vegetables, and ripe 
olives. 



1. 

Ripe bananas, or stewed figs. 

Dish of any kind of berries, or a 
glass of milk. 

2. 

Baked or steamed potatoes, or whole 
wheat toast, with butter. 

Summer squash, or other succulent 
vegetable. 

Glass of buttermilk. 
59 



HOW TO LIVE 

3. 

Pecan meats, or other nut meats. 

Corn on the cob with butter. Beet 
greens. 

Tomatoes and lettuce salad, or 
sliced cucumbers. 

Fruit gelatin, if desired. 



1. 

Bananas, baked or raw. 

Well baked biscuits, with butter. 

Glass of milk or buttermilk. 

2. 

Cooked rice, or toast, with butter. 
Dish of ice cream. 

3. 

Lamb chops with natural gravy. 
Corn on the cob with butter. 
Dish of kale, or other kind of 
greens. 

Tomato and lettuce salad. 
60 



ON S MEALS A DAY 

1. 

Watermelon or cantaloupe, all you 
desire, and nothing else. Good on hot 
morning. 

2. 

Vegetable soup. 

Baked potatoes, or whole wheat 
toast, with butter. 

Buttermilk, or sweet milk. 
3. 

Nuts, or eggs, or fish, or beefsteak. 

Asparagus, and beet greens. 

Fruit salad. 

Dish of custard. 

(Note. — Succulent vegetables are 
the juicy vegetables. See the chapters 
on cooking in "Eating for Health and 
Efficiency" for proper way to prepare 
and dress the foods.) 

II 

Warm Weather Menus for Adult 

Meat Eaters Doing Manual Labor 

Those who do manual labor need 

more starch than sedentary workers, 

but they do not need more meat. 

61 



HOW TO LIVE 

1. 

A dish or two of oatmeal with but- 
ter. 

Some whole wheat bread with but- 
ter. 

Glass of milk. 

2. 

Sandwiches made of bread, cheese, 
butter and lettuce leaves. 

3. 

Some kind of fresh meat. 
Cooked cabbage and cooked turnips. 
Cabbage slaw, or sliced cucumbers. 
Dish of custard. 



1. 

Bananas, raw if fully ripe; baked if 
unripe. 

Two or three ounces of either rai- 
sins or figs. 

Dish of cottage cheese, or glass of 
milk. 

2. 

Sandwiches of rye bread, cheese and 
butter. 

62 



ON 3 MEALS A DAY 

3. 

Eggs, either hard or soft boiled. 
Steamed or baked potatoes. 
Corn on the cob, or cooked turnips. 
Either lettuce, or sliced cabbage. 

(Note. — These menus are made up 
of food that carries both nourishment 
and health. The sandwiches are men- 
tioned at noon time because they are 
easy to take along to work. Eat 
slowly and masticate well.) 

Ill 

Warm Weather Menus for Adult 
Vegetarians Doing Light Work 

We shall pretend that the vegeta- 
rians who read these pages use eggs 
and dairy products, though some vege- 
tarians strictly tabu animal foods. 

1. 

Cantaloupe, with or without berries. 
Glass of sweet milk, or buttermilk. 
63 



HOW TO LIVE 



Potatoes, baked or steamed, with 
butter. 

Corn on the cob. 

Lettuce, or other green raw vege- 
tables. 

3. 

Celery soup, or vegetable soup. 
Whole wheat biscuits. 
Spinach, or kale. 
Dish of peas. 



Bananas, baked or raw. 

Dish of cottage cheese, or glass of 
milk. 

Dish of peaches, or berries, if de- 
sired. 

2. 

Either muffins, or biscuits, with but- 
ter. 

Dish of young carrots, or beet 
g*reens. 

64 



ON 3 MEALS A DAY 

3. 

Pecans, or almond nut meats. 
Stewed onions and string beans. 
A salad of either raw fruits or raw 
vegetables. 
Ripe olives. 



1. 

Peaches, or berries. 
Raisins with nuts. 

2. 

Whole wheat toast with butter. 
Dish of ice cream. 

3. 

Rye bread with butter. 
Corn on the cob, and carrots. 
Salad of lettuce and cucumbers. 
Raw or stewed dates, if desired, 



1. 

Ripe raw bananas. 
Plums, or apricots. 
Glass of milk, or some roasted pea- 
nuts. 

65 



now TO LIVE 



A salad made of lettuce and two or 
three kinds of fruit, with nut meats 
sprinkled over it. 

Fine lunch on hot day. 

3. 

Eggs cooked any way except by 
frying. 

Corn on the cob with butter. 
Beet greens, or other greens. 
Dish of ice cream. 



1. 

Berries, or peaches. 

Baked apple. 

Dish of cottage cheese. 



Lentils, boiled, baked or steamed. 
Asparagus. 

Dish of lettuce, or a combinatiot^ 
vegetable salad. 

66 



ON 3 MEALS A DAY 

8. 

Nut meats, or peanut kernels, either 
whole or flaked okra and new cab- 
bage. 

Fruit salad, or a fruit and vegetable 
salad. 

(Note. — Whenever butter is men- 
tioned in these menus, in the entire 
book, cow butter, nut butter, peanut 
butter, or a good brand of margarine 
may be used. Olive oil, peanut oil, or 
cottonseed oil also take the place of 
butter.) 

IV 

Warm Weather Menus for Adult 
Vegetarians Doing Manual Labor 
Manual laborers need about the 
same kind of food as sedentary work- 
ers, except that they need more force 
food — starch, sugar and fat. 

1. 

Stale bread, or oven toast, with but- 
ter. 

Glass of milk, or cottage cheese. 

67 



HOW TO LIVE 

2. 

Ripe bananas. 

Raisins, or dates. 

Some peanuts, or nut meats, if de- 
sired. 

8. 

Eggs, boiled or scrambled. 

Corn on the cob with butter, and 
spinach. 

Lettuce, or cabbage slaw. 

Berries, or some kind of raw juicy 
fruit. 

1. 

Stewed or soaked prunes. 
Whole wheat biscuits with butter. 
Glass of milk, if desired. 

2. 

Stale bread, or toast, with butter. 
Peanut kernels, or mild cheese. 

8. 

Baked or boiled potato. 
Corn on the cob, with butter. 
Cooked cabbage, or other succulent 
vegetable. 

Cabbage slaw. 

Dish of ice cream, if desired. 
68 



ON 3 MEALS A DAY 

V 

Cold Weather Menus for Adult Meat 
Eaters Doing Light Work 

1. 

One or two dishes of stewed prunes. 
Glass of milk, or a dish of cottage 
cheese. 

2. 

Vegetable soup. 

Whole wheat biscuits, or toast, with 
butter. 

Dish of gelatin, or cup of custard. 

3. 

Helping of roast beef with natural 
gravy. 

Cooked onions and parsnips. 
Dish of cabbage slaw. 
Baked apple. 



1. 

Corn bread with butter. 
A few figs, or dates, cooked or raw. 
69 



HOW TO LIVE 

2. 

Dish of steamed or cooked rice. 
Raisins, either cooked with the rice 
or on the side. 

Glass of whole milk. 

3. 

Two eggs. 

Spinach and cooked turnips. 
Celery, or salad of raw vegetables. 
Gelatin, or custard. 



1. 

Baked apples. 

Figs, or raisins, cooked or raw. 

Glass of whole milk. 

2. 

Whole wheat toast, or baked potato, 
with butter. 

String beans, or young peas. 

Vegetable soup goes well with this 
meal. 

3. 

Chicken, stewed or baked. 

Cooked cabbage. 

Cabbage slaw, or lettuce. 

Dish of stewed fruit. 
70 



ON 3 MEALS A DAY 

1. 

Oatmeal with butter or whole milk. 
Raisins, or figs, or dates. 

2. 

Bean soup, containing plenty of 
beans. 

A sidedish of parsnips, or carrots. 
Cup of custard. 

3. 

Baked fresh fish, or fresh meat. 

String beans and stewed or steamed 
onions. 

Cabbage slaw, or celery. 

Baked apple, or dish of stewed 
fruit. 



1. 

Cooked whole brown rice, with or 
without raisins. 

Glass of milk, or dish of cottage 
cheese. 

2. 

Ripe bananas. 

Peanut kernels, or nut meats. 

One piece of whole wheat bread if 
desired. 

71 



HOW TO LIVE 

3. 

Roast leg of mutton with natural 
gravy. 

Beets, or carrots. 
Onions, or spinach. 
Salad of fruit and nuts. 

(Note. — Frying is a good way to 
spoil foods. Vegetable soup may be 
used at any dinner or lunch.) 

VI 

Cold Weather Menus for Adult Meat 
Eaters Doing Manual Labor 

1. 

Large dish of oatmeal. 
Raisins, or figs. 
Glass of milk. 

2. 

Whole wheat bread and butter. 

Four or five slices of crisp bacon, or 
some cheese. (In sandwich form if 
most convenient.) 

72 



ON 3 MEALS A DAY 

3. 

Roast or boiled beef, with the nat- 
ural gravy. 

Turnips and parsnips. 

Cabbage slaw. 

Dish of stewed prunes, if desired. 



1. 

Bananas. 

Corn bread, or gems, with butter. 

Buttermilk, or sweet milk. 

2. 

Vegetable soup (if at home). 

Rye bread with butter. 

Either mild cheese, or custard. 

8. 

Fresh fish, or meat, or eggs. 
Stewed onions and carrots. 
Salad of raw apples and cabbage. 
Baked apple, or fruit whip. 

(Note. — You can get up lots of 
steam on these menus.) 
73 



HOW TO LIVE 
VII 

Cold Weather Menus for Vegetarians 
Doing Light Work 

1. 

Bananas, or baked apples. 

Raisins. 

Glass of milk, if desired. 

2. 

Vegetable soup. 

Baked potato with butter. 

Celery. Bipe olives, if desired. 

3. 

Meats of pecans or almonds. 
Dish of parsnips. 

One or two slices of whole wheat 
bread with butter. 

Lettuce, or dish of vegetable salad. 



1. 

Corn bread, or cooked brown rice, 
with butter. 

A glass of milk. 

Dates, or raisins, if desired. 

74 



ON 3 MEALS A DAY 

2. 

Sweet prunes, or figs, cooked or 
raw. 

Apple, cooked or raw. 
Peanut kernels, or nut meats. 

3. 

Eggs, or nut meats. 
Cauliflower and canned corn. 
Vegetable salad, or cabbage slaw. 
Dish of fruit, or fruit whip. 



1. 

Oatmeal, or bran biscuits. 
Glass of rich milk. 
Figs, or dates, if desired. 

2. 

Baked potato with butter. 

Dish of green peas. 

Lettuce, or celery, or endive, or 
romaine. 

3. 

Pecan nut meats. 

A dish of turnips and a dish of cauli- 
flower. 

Stewed prunes, or baked apple with 
cream. 

75 



HOW TO LIVE 

1. 

Bananas, baked or raw. 
An orange, or a raw apple. 

2. 

Brown rice cooked with raisins, 
eaten with or without milk, or cream. 

3. 

Baked or boiled navy beans, or 
lentils. 

String beans and cooked cabbage. 
Lettuce, or other green stuff. 



1. 

Whole wheat toast, or oatmeal. 
One or two eggs, or a glass of milk. 

2. 

Figs, or dates, or raisins. 
Apples, baked or raw. 

3. 

Vegetable soup. 

Baked sweet potato, or Irish potato. 
Cooked onions and a dish of carrots. 
Vegetable salad, sprinkled with nut 
meats. 

76 



ON 3 MEALS A DAY 
1. 

Oatmeal, or brown rice, with or 
without milk. 
Ripe banana. 

2. 

Baked potato with butter, or rye 
bread. 

String beans, or cooked turnips. 

Cup of custard, or a dish of ice 
cream. 



Nut meats of any kind. 
Parsnips and spinach. 
Salad of fruits and vegetables. 
Ripe olives. 

(Note. — If you wish to keep on 
good terms with Friend Stomach, you 
will make it a rule to eat simple meals. 
The reason for eating umpty-'leven 
varieties at a meal is to tickle the 
palate, which leads to overeating, 
which is unfair to Friend Stomach.) 

77 



HOW TO LIVE 

VIII 

Cold Weather Menus for Vegetarians 
Doing Manual Labor 

1. 

Corn bread, or graham bread, with 
butter. 

Raisins, or dates. 

2. 

Vegetable soup, or celery soup. 
Boiled or baked potatoes with but- 
ter. 

Cooked carrots, or turnips, or both. 

3. 

Baked or boiled beans, or lentils. 

Rutabagas, and a dish of string 
beans. 

Salad of raw cabbage, apple, and 
grated carrots. 



1. 

Oatmeal, with or without a glass of 
milk. 

Peanut kernels, or nut meats. 
78 



ON 3 MEALS A DAY 

2. 

Corn bread, or whole wheat bread, 
with butter. 

Cottage cheese, or other mild cheese. 

(If away from home, make sand- 
wiches.) 

3. 

Eggs, cooked to suit taste, but not 
fried. 

Stewed onions and cooked cabbage. 
Salad of lettuce, apples and raisins. 

(Note. — Though simple, these are 
hearty meals. Peanuts are cheap and, 
if thoroughly masticated, they are a 
splendid food.) 



IX 

Strictly Vegetarian Mentis for Two 
Days — First for Sedentary Indi- 
viduals, Second for M annul 
Laborers 

In the vegetarian menus already 
given, we have used eggs and dairy 
79 



HOW TO LIVE 

products, because most vegetarians 
use these foods; but strict vegetarians 
eat nothing that comes from the ani- 
mal kingdom — except when they are 
too young to know better, and then 
they too live on a milk diet. Here are 
menus containing no animal products : 

1. 

Baked or raw apple. 
Figs, cooked or raw. 
Dish of berries, if desired. 

2. 

Vegetable soup, no meat stock. 
Baked potato with nut or peanut 
butter. 

Celery, or lettuce. 

3. 

Meats of pecans, or English wal- 
nuts. 

Carrots and spinach. 
Salad of either fruits or vegetables. 
Raisins, or rij)e olives. 
80 



ON 3 MEALS A DAY 

1. 

Dish of oatmeal, or cooked brown 
rice. 

Peanut kernels, or peanut butter. 
Raisins, or figs, or dates. 

2. 

Vegetable soup, or cooked carrots. 
Whole wheat bread, or rye bread, 
with peanut butter, or nut butter. 

8. 

Navy beans, or lentils, or cooked 
ripe limas. 

Cooked cabbage and string beans. 
Cabbage slaw, or vegetable salad. 
A few raisins. 

(Note. — Olive oil, peanut oil, or 
cottonseed oil may be used in place of 
peanut butter or nut butter.) 

X 

Sample Menus for Children from 
Four to Ten Years of Age 

1. 

Whole wheat biscuits, or toast, with 
butter. 

Glass of whole milk. 
81 



HOW TO LIVE 

2. 

Stewed prunes, well masticated. 
Glass of milk. 

3. 

Baked potato with butter. 
String beans and cauliflower. 
Glass of milk, or cup of custard. 



Puffed wheat, or flaked cereal food. 
Glass of milk. 



Baked, raw or stewed apples. 
Raisins. 

Glass of milk, or dish of cottage 
cheese. 



Whole wheat or graham muffins. 
Cooked onions, or carrots. 
Celery, or lettuce. 
Glass of milk. 

82 



ON 3 MEALS A DAY 

1. 

Cooked or steamed brown rice with 
raisins. 

Glass of milk. 

2. 

One egg, boiled, poached or cod- 
dled. 

Dish of green peas. 
Dish of prunes. 

3. 

Whole wheat biscuits, or toast, with 
butter. 

Figs, or dates. 

Glass of milk, or buttermilk. 



1. 

Puffed rice, or puffed wheat, with 
honey. 

Glass of milk. 

2. 

Graham crackers, or whole wheat 
biscuits. 

Dish of ice cream, or cup of custard. 
83 



HOW TO LIVE 

3. 

Stale whole wheat bread with but- 
ter. 

New peas, or cooked beets. 

Raisins, figs, or dates. 

Dish of cottage cheese, or glass of 
milk. 



1. 

Whole wheat toast with butter and 
honey. 

Glass of whole milk. 

2. 

Rice and raisins — no sugar. 
Glass of whole milk. 

8. 

An egg, boiled, scrambled, poached, 
or coddled. 

Cooked carrots and string beans. 

Salad of apples and lettuce. 

Prune whip, or other kind of fruit 
whip. 

(Note. — Young children should not 
eat meat. The chief dependence 
84 



ON 3 MEALS A DAY 

should be on whole wheat products 
and good milk. Don't force children 
to eat. Whenever you tease, coax, beg 
or force a child to eat, you are harm- 
ing that child — going contrary to 
nature, and nature is much wiser than 
you or I. The simpler the child is fed 
the stronger, sturdier, healthier and 
sunnier the child will be. If you want 
a real healthy child, one that is in no 
danger of dying on your hands, cut 
out the lunching.) 

XI 

Menus for Children Above the Age 
of Ten 

1. 

Whole wheat biscuits, or whole 
wheat toast with butter. 
Raisins or figs. 
Glass of milk, or buttermilk. 

2. 

Baked potato, or macaroni and 
cheese. 

Cooked cabbage, or cauliflower. 
Glass of milk. 

85 



HOW TO LIVE 

3. 

One or two eggs, or shelled peanuts. 
Carrots and peas cooked together. 
Parsnips, boiled or steamed. 
Either some fresh fruit, or a raw 
vegetable salad. 



1. 

Corn bread with butter. 

Honey. 

A few dates, if desired. 

Glass of milk, if desired. 

2. 

Whole wheat zwieback with butter. 
A generous dish of either custard or 
ice cream. 

3. 

Fresh fish or pecan nut meats. 
A baked potato with butter or pea- 
nut butter. 
Asparagus. 
Celery or a vegetable salad. 

(Note. — After reacliing the age of 
ten, children may live very much as 
86 



ON 3 MEALS A DAY 

their elders do, but the less meat they 
eat the better. Coffee, which is bad 
for everybody, is a special detriment 
to children. Simple, natm^al foods, 
plainly prepared and but a few dishes 
served at a meal, will help to make 
rosy, sunny children with vigorous 
bodies and keen minds. Mushy foods 
are an abomination for children, and 
cause much disease. Teach the chil- 
dren to masticate very thoroughly and 
eat slowly. Lunching is a bad habit, 
but if a child must have a lunch in the 
afternoon to satisfy friends, family, or 
an exceptionally vigorous appetite, it 
should be only some kind of fruit. 
Children can be raised in good health 
at all times, though it is rarely done. 
Sickness shows that somebody has 
failed to do his or her duty. Children 
need more starchy food than the aver- 
age adult.) 



87 



EPILOGUE 

Writings on hygiene and health 
have been accessible for centuries, but 
never before have books and magazines 
on these subjects been as numerous 
as they are to-day. Most of the in- 
formation is so general, vague and in- 
definite that only a few have the time 
and patience to read the thousands of 
pages necessary to learn what to do to 
keep well. The truth is to be found in 
the archives of medicine, in writings 
covering a period of over thirty cen- 
turies, but it is rather difficult to find 
the grains of truth. 

Health is the most valuable of all 

possessions, for with health one can 

attain anything else within reason. A 

few of the great people of the world 

88 



EPILOGUE 

have been sickly, but it takes men and 
women sound in body and mind to do 
the important work. Healthy men 
and women are a nation's most valu- 
able asset. 

It is natural to be healthy, but we 
have wandered so far astray that dis- 
ease is the rule and good health the 
exception. Of course, most people 
are well enough to attend to their 
work, but nearly all are suffering from 
some ill, mental or physical, acute or 
chronic, which deprives them of a part 
of their power. 

The average individual is of less 
value to himself, to his family and to 
society than he could be. His bad 
habits, of which he is often not aware, 
have brought weakness and disease 
upon him. These conditions prevent 
89 



EPILOGUE 

him from doing his best mentally and 
physically. 

Under favorable conditions people 
should live in comfort and health to 
the age of one hundred years or more, 
useful and in full possession of their 
faculties. Barring accidents, which 
should be less numerous when people 
fully realize that unreasonable haste 
and speed are wasteful and that life 
is more valuable than accumulated 
wealth, human life could and should 
be a certainty. There should be no 
sudden deaths resulting from the pop- 
ular diseases of to-day. In fact, pneu- 
monia, typhoid fever, tuberculosis, 
cancer and various ills that are fatal 
to the vast majority of the race, should 
and could be abolished. This may 
sound idealistic, but though such re- 
90 



EPILOGUE 

suits are not probable in the near fu- 
ture, they are possible. 

Civilization is favorable to long life 
so long as the people are moderate and 
live simply, but when it degenerates 
to sensuous softness, individual and 
racial deterioration ensue. Among 
savages the infant mortality is very 
great, but such ills as cancer, tubercu- 
losis, smallpox and Bright's disease are 
rare. These are luxuries which are 
generally introduced with civilization. 
Close housing, too generous supply of 
food, too little exercise and alcohol are 
some of the fatal blessings which civil- 
ized man introduces among savages. 

The state of the individual health 
is not satisfactory. There is too much 
illness, too much suffering and too 
many premature deaths. It is esti- 
mated that in our country about three 
91 



EPILOGUE 

millions of people are ill each day, on 
the average. The monetary loss is 
tremendous and the anguish and suf- 
fering are beyond estimate. 

Many dread old age because they 
think of it in connection with decrepi- 
tude, helplessness and the childish 
querulousness popularly associated 
with advancing years. This is not a 
natural old age ; it is disease. Natural 
old age is sweet, tolerant and cheerful. 
There are few things in life more 
precious than the memory of parents 
and grand-parents grown old grace- 
fully, after having weathered the 
storms of appetites and passions, the 
mind firmly enthroned and filled with 
the calm toleration and wisdom that 
come with the passing years of a well 
spent life. 

A busy mind in a healthy body does 
92 



EPILOGUE 

not degenerate. The brain, though 
apparently unstable, is one of the most 
stable parts of the body. 

We should desire and acquire health, 
because when healthy we are at our 
maximum efficiency. We are able to 
enjoy life. We have greater capacity 
for getting and giving. We live more 
fully. Being normal, we are in har- 
mony with ourselves and with our asso- 
ciates. We are of greater value all 
around. We are better citizens. 

It takes about six months to learn 
stenography. It requires a long ap- 
prenticeship to become a first-class 
blacksmith or horseshoer. To obtain 
the rudiments of a physician's art it is 
necessary to spend four to six years in 
college. To learn a language takes an 
apt pupil at least a year. A lawyer 
must study from two to four years to 
93 



EPILOGUE 

become a novice. A businessman must 
work many years before he is an ex- 
pert in his line. Not one of these at- 
tainments is worth as much as good 
health, yet an individual of average 
intelligence can obtain enough knowl- 
edge about right living during his 
spare time in from two to six months 
to assure him of good health, if he 
lives as well as he knows how. Is it 
worth while? It certainly is, for it is 
one of the essentials of life. Health 
will increase one's earning capacity 
and productivity and more than dou- 
ble both the pleasure and the duration 
of life. 

Disease is a very expensive luxury. 
Health is one of the cheapest, though 
one of the rarest, things on earth. 
There is no royal road to health. If 
there is any law of health it is this: 
94 



EPILOGUE 

Only those will retain it permanently 
who are deserving of it. 

So endeth this work. The knowl- 
edge in this little book is invaluable, 
though the book does not cost much 
money. It is a case of good things 
coming in a small package. 

I have heard the expression that 
"people do not care to lower their 
standard of living." Living as here 
advocated is not lowering any stand- 
ard. It is raising the standard. Liv- 
ing so that disease comes from time to 
time is indeed living according to a 
low standard. Living so as to have 
health at all times, which is what I 
have been trying to show you how to 
do, is far above the ordinary standard. 

Nature gives health to all who de- 
serve it. Those deserve it who obtain 
the correct knowledge of how to live, 
95 



EPILOGUE 

and put this knowledge into practice. 
Indeed you can have health in spite 
of all the germs in the universe. Live 
as you should and health will be yours. 

Right eating is almost enough in 
itself to insure health. It is econom- 
ical, builds health and reduces the cost 
of living. 

This is a small package, but you will 
not be able to assimilate all the useful 
information in one reading. Study 
this book again, put its teachings into 
practice, and by so doing build up 
your physical and mental efficiency 
and at the same time reduce the cost 
of living. 



EATING FOR HEALTH AND 
EFFICIENCY 

By R. L. Alsakeh, M. D. 

This is a specific, practical work on diet for every- 
body, from infancy to old age, in various conditions 
of life. It is a plain book for those who would eat 
and be healthy. It tells what, when and how to eat 
for Health and Eflaciency. 500 pages. Among the 
interesting subjects treated are — 

The Importance of Proper Eating 

Classification of Foods 

Meat Eating — Vegetarian Diet 

Correct Food Combining 

Feeding the Baby— The Children 

Feeding After Passing Middle Age 

Laxative Foods — Constipating Foods 

Eating to Gain Weight — Eating to Lose Weight 

When and How to Eat — How Much to Eat 

Feeding in Acute and Chronic Diseases 

Eating in Restaurants — Eating in the Country 

Popular Menus and Comments 

Raw Foods — Candies and Confections — Nuts 

and Peanuts 
Diet Hints for Diiferent Types 
What and When to Drink 
Popular Healing Systems Explained 
Hundreds of Other All-Important Subjects 

Price (one volume) $3.00 net 

FRANK E. MORRISON 

Publisher 
1133 Broadway New York, N. Y. 



MAINTAINING HEALTH 

(Formerly Health and Efl&ciency) 
By R. L. Alsaker, M. D. 

This is a general health book for everybody, ex- 
plaining how to remain healthy at all times. With 
it any individual can understand how to regain and 
retain health. 

Doctors find this book extremely useful and a 
number of them are recommending it to their pa- 
tients for its educational value. Some have found it 
so helpful that they have already taken from twenty- 
five to fifty copies each. 

This book is printed on the best quality of paper, 
clear type, contains over 400 pages, and is hand- 
somely bound in half leather and cloth. 
Some chapter headings: 
Preliminary Considerations — Humanity, Health 

and Healers 
Food — General Consideration 
Care of the Skin — Baths — Friction — Clothing 
Exercise — Breathing and Ventilation — Sleep 
Fasting — When and How to Fast — Symptoms 
Children — Prenatal Care — In fancy — Childhood — 

Mental Training 
Duration of Life — Living to Old Age in Health 

and Comfort 
Evolving into Health — How It Is Often Done — 

A Case 
Retrospect — A Summing-up of the Subject 

Price (one volume) $3.00 net 

FRANK E. MORRISON 

Publisher 
1133 Broadway New York, N. Y. 



